When ever I am about to play I have no energy, I just cannot seem to play even walk around and feel wiped. Even if I have not played the previous day or anything. But then as soon as I am warmed up and maybe playing for a good hour, I have tons of energy and can run to most shots and just play much better. Learned the hard way today by playing someone who was warming up for 30 minutes before me, as soon as the first game started I knew it wouldnt be a good day. Played 1 set total 45 minutes max time, lost 7-3. Last time I got there right before playing and I played GREAT without a warmup, ate the same things during the day and stuff. I am not dehydrated as I drink probably 1 litre of match the day of the match and lots the day before, 2 hours before match I eat banana and some fruits. Day before I have lasagna or pasta. Then just as I thought, 1 hour later after the match was over. I played a doubles match and won 6-2 6-2 was paired with a 4.5 and played against a 4.0 and a 4.5. Then played with the 4.0 against 2 4.5s and lost 6-3. Once my arms warmed up I play great. And getting there early to play isnt an option, anyone have suggestions?
No Energy?
- Thread starter SuperDuy
- Start date
BullDogTennis
Hall of Fame
i think thats called being nervous.
Might be right, last time I played, I didn't know I had a match untill I got got a call and they are like "You have a match in 10 minutes" so I scrambled to get all my stuff and go no nerves at all. Next match I play next monday is an important one, if I get 4 games then I move up to a higher level of league play, if I get under 2 I stay same. Any tips to stay nerve free?
charliefedererer
Legend
Your feeling of a lack of energy may have multiple reasons.
First of all most sedentary activities hardly provide the intense sensory stimulation of tennis.
Most have very busy lives and don't get enough sleep.
Most have fatigue from the mental strain of work/school, eye strain from too much computer time, and trying to balance all of their committments.
Tennis should be a welcome relief from the stress of everyday life.
But the combination of all that stress can leave you exhausted, and wondering how in the world you can take on the additional challange as somehing so physically and mentally demanding as tennis.
Ah, but the delight of getting out there and bashing that fuzzy yellow ball makes all right with the world.
So how to bridge that gap between arriving and optimal play?
Even if you "can't get there early to play", be sure to get into some form of dynamic warmup. Running, sideskipping, swinging your racquet all help to warm up your muscles. 5 minutes hitting against a wall before your court opens up can get the blood pumping and your hand/eye coordination focus improved.
I know there is a limit to the warmup and how agressive the shots you take, but you owe it not only to yourself, but out of respect, to your opponent, to play a good match. So extend the warmup another couple of minutes if you need to, to hit at least a few hard crosscourt shots, forays to the net on short balls, and even a hard down the line shot or two. Practice volleys, overheads and serves in your warm up just like the pros do. By this time you should be pretty warmed up and focused. You will also get added comfort by developing a pre-match ritual.
You mention that being nervous may be part of your problem. Don't worry about the match. Only concern yourself with one point at a time, then the match will take care of itself.
Before each point only focus on what type of serve or return you plan/expect and as far ahead of what to do with the next ball that likely will come your way as a result of the serve/return (eg. after your wide serve, expect to hit the reply to the open court). During the point intently focus on the ball.
Once you are into the rythmn of the match with intense focus you are where you want to be. Even down 4-1 or 5-2 remember that you are just down one break, and be confident you will break back and take the set if you continue to just concentrate on one point at a time.
I hope this helps.
Good luck!
First of all most sedentary activities hardly provide the intense sensory stimulation of tennis.
Most have very busy lives and don't get enough sleep.
Most have fatigue from the mental strain of work/school, eye strain from too much computer time, and trying to balance all of their committments.
Tennis should be a welcome relief from the stress of everyday life.
But the combination of all that stress can leave you exhausted, and wondering how in the world you can take on the additional challange as somehing so physically and mentally demanding as tennis.
Ah, but the delight of getting out there and bashing that fuzzy yellow ball makes all right with the world.
So how to bridge that gap between arriving and optimal play?
Even if you "can't get there early to play", be sure to get into some form of dynamic warmup. Running, sideskipping, swinging your racquet all help to warm up your muscles. 5 minutes hitting against a wall before your court opens up can get the blood pumping and your hand/eye coordination focus improved.
I know there is a limit to the warmup and how agressive the shots you take, but you owe it not only to yourself, but out of respect, to your opponent, to play a good match. So extend the warmup another couple of minutes if you need to, to hit at least a few hard crosscourt shots, forays to the net on short balls, and even a hard down the line shot or two. Practice volleys, overheads and serves in your warm up just like the pros do. By this time you should be pretty warmed up and focused. You will also get added comfort by developing a pre-match ritual.
You mention that being nervous may be part of your problem. Don't worry about the match. Only concern yourself with one point at a time, then the match will take care of itself.
Before each point only focus on what type of serve or return you plan/expect and as far ahead of what to do with the next ball that likely will come your way as a result of the serve/return (eg. after your wide serve, expect to hit the reply to the open court). During the point intently focus on the ball.
Once you are into the rythmn of the match with intense focus you are where you want to be. Even down 4-1 or 5-2 remember that you are just down one break, and be confident you will break back and take the set if you continue to just concentrate on one point at a time.
I hope this helps.
Good luck!
This used to happen to me when I played HS/College basketball. I was criticized for actually yawning during warm-ups and on the bench. I was not tired or disinterested, but actually very intense. The trainer for our team said this was nerves and is pretty common. I have seen high-level athletes do this right before competition - three that I can think of: Shaq, Anton Apollo Ono, and Mike Powell (WR holder in the Long Jump).
Thanks charlie, this will help. I will try not to worry too much about the match before it actually happens. Could be the work/school stress factor you said, have been studying for some hard exams past few days and this could of had a significance. I will try these warmup ideas you suggested to run before the match for a bit or just to loosen up. Though I usually always stretch before a match but it does not help. Stretching I mean lunges and stuff.
SystemicAnomaly
Bionic Poster
Do not do that static stretches right before you play. Static stretching will reduce muscle strength and muscle speed for 40-60 minutes or more. Instead, turn those static lunges into dynamic lunges = walking lunges or alternating lunges (do not hold any stretch for much more than a half second). If you want to perform static stretches, do so after your tennis match is over or do them 1 hour prior to your match time (not right before).
As Charlie F indicated, you should be doing a dynamic warmup. I find that performing a 15-20 minute cardio exercise (like an exercise bike) will get me into a mode where I am not listless when I first step on the court. For tennis you need several different energy systems to perform optimally - an aerobic system and 2 anaerobic systems. The cardio exercise that I suggested will help to turn you aerobic system ON. Some interval training (like rope jumping) should help with the 2 anaerobic systems (the immediate & glycosis energy systems).
Ok, I have coach who wants me to do that before lessons like static lunges and hold for 3 secends per. Right before teaching me and stuff. But also wants me to run for 5 minutes and do side shuffles and leg kick backs. I do not agree with the lunges though but he says its a must? I will try what you suggest and jump some rope before matches, maybe eat more fruit hour before match. Should I be doing just leg streches static and arm stretches static?
SystemicAnomaly
Bionic Poster
Sound like your coach might be old school. There are still a lot out there who are not up on the research concerning static stretching. Note that the USTA High-Performance Player Development program has been advocating a dynamic warmup (NO static stretches) since the early part of this decade.
If your stretch durations are only 3 seconds, then perhaps there will not be much degradation of muscle performance. You muscles will probably recover from such short durations stretches much quicker than if you were to employ more conventional static stretches - typically 10-30 seconds in length.
I would urge you to avoid all static stretching (legs, arms, and core) as part of your warmup right before competition. If you must, do these 3 seconds stretches 20 minutes or more prior to competition. If you want to perform longer duration static stretches then do do 40-60 minutes ahead of time (and then again after tennis, as a aprt of your cool down).
Cardio with a dynamic warmup is the way to go. Rope skip as well.
SystemicAnomaly
Bionic Poster
Another thought:
If your "3-second" stretches really are only 2-3 seconds, then this might not be much of a problem. However, if those 3-second stretches are really closer to 10 seconds, then consider shortening them up so that each stretch is 3 seconds or less for your lessons and less than 1-2 seconds prior to competition.
Many dynamic stretches, such as arm circles and leg swings, will not be held at all. Also perform some footwork patterns and shadow swinging (groundstrokes & serves) as part of your dynamic warmup.
If your "3-second" stretches really are only 2-3 seconds, then this might not be much of a problem. However, if those 3-second stretches are really closer to 10 seconds, then consider shortening them up so that each stretch is 3 seconds or less for your lessons and less than 1-2 seconds prior to competition.
Many dynamic stretches, such as arm circles and leg swings, will not be held at all. Also perform some footwork patterns and shadow swinging (groundstrokes & serves) as part of your dynamic warmup.
Yeah I always do arm circles, arm pull backs body twists. leg kicks and stuff maybe 10 minutes before I play. Is this considered a good dynamic part of a warmup included with some running or side shuffles? Will try this maybe tomorrow if I go out and it isnt too hot. Supposed to be 92 out I think. I play the best at night when its cool out, maybe when its in the mid 60s.
SystemicAnomaly
Bionic Poster
^ Where is the aerobic activity? If you really want your game to warmup quicker than 1 hour or so of playing, you should add this type of cardio to your existing warmup routine -- 10 minutes minimum, perferably 20 minutes.
Not sure what you mean by arm pull backs but be sure that none of your dynamic stretches are ballistic in nature. (This should also apply to your static stretching - no ballistic stretching of any kind).
For more ideas on dynamic stretches & a dynamic warmup check these links:
dps.USTA.com/usta_master/usta/doc/content/doc_437_217.pdf
http://www.brianmac.co.uk/dynamic.htm
NYtimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=2&partner=rssnyt&emc=rss&oref=slogin
USTA.com/USTA/Global/Active/News/Health_Fitness/Health_Fitness/59158_Dynamic_Flexibility.aspx
USTA.com/USTA/Global/PlayerDevelopment/Sport_Science/all/114698_Strength_Conditioning_Dynamic_Warmup &_Flexibility_Training.aspx
xlathlete.com/browse_admin.jsp?browse_kind=2&sport_id=38&group_id=18
Not sure what you mean by arm pull backs but be sure that none of your dynamic stretches are ballistic in nature. (This should also apply to your static stretching - no ballistic stretching of any kind).
For more ideas on dynamic stretches & a dynamic warmup check these links:
dps.USTA.com/usta_master/usta/doc/content/doc_437_217.pdf
http://www.brianmac.co.uk/dynamic.htm
NYtimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=2&partner=rssnyt&emc=rss&oref=slogin
USTA.com/USTA/Global/Active/News/Health_Fitness/Health_Fitness/59158_Dynamic_Flexibility.aspx
USTA.com/USTA/Global/PlayerDevelopment/Sport_Science/all/114698_Strength_Conditioning_Dynamic_Warmup &_Flexibility_Training.aspx
xlathlete.com/browse_admin.jsp?browse_kind=2&sport_id=38&group_id=18
ProgressoR
Hall of Fame
^^^^I could google this but what are ballistic stretches?
SystemicAnomaly
Bionic Poster
Stretches (static or dynamic) become ballistic when a "bouncing" movement, usually a double bounce, is employed in an effort to extend the ROM. This type of stretching should only be done under the supervision of a highly-qualified trainer. Damage (micro-tears) can be done to the tendons (or ligament?) with ballistic stretching. I recall seeing some of this type of stretching in the movie, Chariots of Fire, when the Olympic team from the US is warming up.
http://en.wikipedia.org/wiki/Ballistic_stretching
http://en.wikipedia.org/wiki/Ballistic_stretching
LuckyR
Legend
What is your age?
